Abundant Mango Cardamom Walnut Bars

Abundant Mango Cardamom Walnut Bars
Abundant Mango Cardamom Walnut Bars. Amie Valpone
  • Total: 20 mins
  • Prep: 20 mins
  • Cook: 0 mins
  • Plus: 7 hrs
  • Yield: 18 bars (18 servings)
Nutritional Guidelines (per serving)
131 Calories
3g Fat
28g Carbs
2g Protein
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Nutrition Facts
Servings: 18 bars (18 servings)
Amount per serving
Calories 131
% Daily Value*
Total Fat 3g 4%
Saturated Fat 2g 11%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 28g 10%
Dietary Fiber 3g 11%
Protein 2g
Calcium 33mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

These delicious and healthy bars won’t last long! They’re filled with orange zest and mango— a fun and brightly colored combo. They’re also naturally sweet without any refined sugar. You’ve never had a bar like these. Trust me. Take one look at the ingredients—you won’t find bars like this in the food store, that’s for sure! For a more exotic flavor, make a batch and substitute finely chopped dried pineapple for the raisins, or roll the dough into balls and then coat with the coconut. They’re a great on-the-go snack and will work for breakfast, too. Wrap them in parchment paper if traveling.

Ingredients

  • 3 cups walnuts (raw, soaked in water for 4 hours, drained, and rinsed)
  • 3 cups dried mango (chopped)
  • 3 cups raisins (golden)
  • 3/4 teaspoon cinnamon (ground)
  • 3/4 teaspoon cardamom (ground)
  • 3/4 teaspoon orange zest (freshly grated)
  • 3/4 teaspoon salt
  • 1 teaspoon coconut oil (for coating hands)
  • 1 1/2 cups unsweetened shredded coconut

Steps to Make It

  1. Gather the ingredients.

  2. Place the walnuts in a food processor and pulse until they become small chunks; don’t overprocess (you don’t want the mixture to form a nut butter). Transfer to a small bowl.

  3. Place the mango, raisins, cinnamon, cardamom, orange zest, and salt in the food processor and process until well mixed. Add the processed walnuts and pulse until combined.

  4. Coat the palms of your hands with the oil and form the mixture into a large ball. Place the ball between two large sheets of parchment paper and, using a rolling pin, roll it out to a ½-inch-thick 12x9-inch rectangle. Transfer the rectangle to a cutting board and place in the refrigerator for at least 3 hours. Slice into eighteen 2x3-inch bars and place one bar at a time in a large bowl. Add the shredded coconut and toss to coat all sides of the bars. Store the bars in an airtight container in the refrigerator for up to 1 week.

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